Last fall I competed in a charity powerlifting meet held at my gym. Coming out of retirement was the best thing I could do to challenge myself. Powerlifting consists of three lifts, the deadlift, the squat and the bench press.

Amongst women, squats are universally beloved, deadlifts are enjoying a CrossFit resurgence, but the bench press’ popularity is about the same as Congress. I’m here to say it’s time to take back the bench. Push-ups are not enough, you need variety to challenge the muscles including the chest. Ignoring muscles groups is not a good idea if you want to fire up your metabolism.

Get the form down first. Go super light, by using just the bar or even just a broomstick. There are a variety of angles you can use by adjusting the bench from decline (hitting the lower portion of the chest) to flat to incline (hitting the upper chest) and with each, your form needs to be on point. Avoid relying too much on your secondary muscle groups – shoulders and triceps.

StrongLifts has a terrific definitive guide to the bench press. Read it here.

Again, start with light weights. Don’t add more weight until you can hit 12 reps with good form. Hitting PRs (personal records) on the bench is an incredible confidence boost because it takes a more mental focus and the numbers don’t go up as fast as the other big lifts. Keep notes on your phone to track your numbers. PRs are motivational and it’s fun to see how far you’ve come.

It looks like I’ll be competing in July at my home gym – LiftVT. This time I come armed with experience and better resources, who said age matters? I’ve been relying on tips from the fail-proof Charles Poliquin. Focusing on my bench, I turned to Charles and found this ditty to move past my plateau on the bench. I’ll also be working out with trainers to

As usual, we’re focusing fast productive 30-40 minutes workouts to get this done before the workday, so it’s a piece of CP’s recommended workout, not the entire routine.

Chest Workout

I slept late and woke up just before the sun and twins jumping on the bed. Long day ahead. When you don’t have time meditate, throw some iron around. If someone asks you what day it is it? You say Chest Day. I had to pare down my chest routine but despite missing the alarm. It’s never too late to hit the gym.

So, no excuses with a 30-minute workout to target the chest. Nothing like a great chest routine to power-up for all the craziness that lying ahead.

Get up and get out, here’s the workout:

4 sets not including warm-up

Incline Dumbbell Press descending reps 12,10,8, 6, increasing weight with each set. Make sure you go heavy. If you can do more than the prescribed reps, it’s time to more. It’s like hot sauce the more you use the more you body gets used to. Don’t let your body ever adapt to the weight in your hands. This first set is the power set for the day so give it everything you have.

Flat Bench Straight Arm Pullover 12-15 reps. This will undoubtedly feel a bit awkward the first time. Make sure you give yourself some room.

Triset of cable flyes starting low to high, then mid, then high to low 12 reps each to complete one set. By now your chest should be on fire. The diagram below rows the cable flye for the mid point. Make sure you keep your head raised high, even if that means staring at yourself for uncomfortable long time.

Whole Back Workout

Do you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together. It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset – 3/4 sets

Don’t go more than a week or two without doing pull-ups. Assisted ones are perfectly fine. All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown. By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch. Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

+Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

iso lateral

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu. I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower. I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.Flat bench dumbbell isolateral Row12, 10, 8
+Mid back pull ups rep until failureLow Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life. Mobility is the key so don’t slack. Here we did some hyperextensions to really focus on squeezing the muscle. Then, if you thought you weren’t going to see deadlifts in this workout you were wrong. Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure. Special attention put on middle back.

Friday means we sometimes have a chance to workout together while the kids are at school. Most of the week we do our own things, watch our own shows and take shifts watching the kids so the other can work or cook, so it’s nice to focus on each other for a hour or two.

Having a spotter means it’s chest day. Numbers are starting to climb back up thanks to having someone to push and help. Setting goals is one thing, having someone to help make them attainable is the key. If you share the struggle you reap the success. The goal of a 225 bench was set on here a couple years back and it’s still out there so be sure to track my progress!

What some fitness goals have you’ve set?

Here’s the 30 Minutes to Muscle workout

About Us

Karen Rodgers is a mother of twin boys, wife, and speech therapist at the Stern Center, in Williston Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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